How much is in a bowl of homemade hummus?

1. Convert every ingredient to grams

   Nutrition data is measured per 100 g, so the first job is turning cups, spoons and cloves into weight. We use USDA household portion weights:

   Ingredient	Measure	Grams
   Chickpeas, boiled	2½ cups	400 g
   Tahini	¼ cup (4 tbsp)	60 g
   Olive oil	2 tbsp	27 g
   Lemon juice	2 tbsp	30 g
   Garlic	2 cloves	6 g
   Total		523 g

   Water adds weight but no nutrients. Salt adds sodium only, so we've left it out of the totals below — about ¼ teaspoon of salt adds roughly 590 mg of sodium to the whole batch.

2. Look up each ingredient per 100 g

   These are the values on each ingredient’s YummyMetrics page, from USDA FoodData Central:

   Per 100 g	kcal	Protein	Carbs	Fat	Fiber
   Chickpeas, boiled	164	8.9 g	27.4 g	2.6 g	7.6 g
   Tahini	648	19.7 g	14.2 g	62.4 g	8.4 g
   Olive oil	884	0 g	0 g	100 g	0 g
   Lemon juice	22	0.4 g	6.9 g	0.2 g	0.3 g
   Garlic	143	6.6 g	28.2 g	0.4 g	2.7 g

3. Scale to the amount you used

   For each ingredient: value per 100 g × grams used ÷ 100. For the chickpeas, that's 164 × 400 ÷ 100 = 656 kcal. Doing the same for every nutrient and adding them up:

   In the recipe	kcal	Protein	Carbs	Fat	Fiber
   Chickpeas, 400 g	656	35.4 g	109.7 g	10.4 g	30.4 g
   Tahini, 60 g	389	11.8 g	8.5 g	37.4 g	5.0 g
   Olive oil, 27 g	239	0 g	0 g	27.0 g	0 g
   Lemon juice, 30 g	7	0.1 g	2.1 g	0.1 g	0.1 g
   Garlic, 6 g	9	0.4 g	1.7 g	0 g	0.2 g
   Whole batch	1,299	47.8 g	122.0 g	74.9 g	35.7 g

4. Divide by the number of servings

   The recipe serves 4, so we divide the batch totals by 4. One serving is about 130 g of hummus:

   Energy325 kcal

   Protein11.9 g

   Carbs30.5 g

   Fat18.7 g

   Fiber8.9 g

   Share of energy: protein 14% · carbs 36% · fat 50% (using 4/4/9 kcal per gram).

5. Bonus: per 100 g of finished hummus

   If you'd rather weigh your portion, divide the batch totals by the batch weight (523 g) and multiply by 100. That gives about 248 kcal, 9.1 g protein, 23.3 g carbs, 14.3 g fat and 6.8 g fiber per 100 g. If you thin the hummus with water, weigh the finished batch and use that weight instead — the nutrients stay the same but are spread across more grams.

What the numbers tell you

• Tahini and olive oil are 17% of the weight but 48% of the calories. They're where the richness — and most of the energy — comes from.
• Chickpeas do the nutritional heavy lifting: 74% of the protein and 85% of the fiber.
• Small swaps add up. Halving the olive oil saves about 119 kcal across the batch, or 30 kcal per serving, while keeping almost all of the protein and fiber.
• Garlic and lemon barely register nutritionally — use as much as you like for flavour.

Comparing foods fairly: per 100 kcal

Weight isn't always the best basis for comparison. Scaling to 100 kcal shows how much of a nutrient you get for the same energy:

Gram for gram the two look similar, but lentils deliver about 44% more protein for the same calories.

Nutrition data: USDA FoodData Central (Foundation Foods and SR Legacy). Values are estimates; actual foods vary. Not medical advice — see our Health Disclaimer.